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POST Workout Supplementation

snagency said:
Agreed. I'm not argueing as to PWO nutrition being more important that pre/intra (I very much agree with you on this point); the whole PWO nutrition theology is overblown. That being said - I do believe there is intrinsic value & opportunity here in the right combination of supplementation.

Very good reference btw..
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Thanks man, at this point it's safe to say we agree :)

Great thread by the way bro, I always enjoy splitting hairs..err talking science with people :cool: :p
 
snagency said:
Ouch.. I guess you're called "Aggravated" for a reason eh? lol..
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HAHA! I just remember Glutamine from the "EVERYBODY GO BUY CELLTECH!" days. Those were the supps everyone was raving about my freshman year of high school. I could never afford dat dere cell tech, and I am glad :) Teh diabeetus is a scare me!
 
Aggravated said:
HAHA! I just remember Glutamine from the "EVERYBODY GO BUY CELLTECH!" days. Those were the supps everyone was raving about my freshman year of high school. I could never afford dat dere cell tech, and I am glad :) Teh diabeetus is a scare me!
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remember some stuff called hot stuff. it had about 50 ingredients. i used to believe the advertising and think it was my fault if i didn't get much stronger and bigger taking that stuff. i actually did get bigger and stronger, from working even harder. placebo x 10.:lol:
 
snagency said:
Oh I will read up on it - love learning things. Still have to see before I'll believe it. Dunno about the EAA popularity timeframe. I think I first used Purple Wraath like 3-4 yrs. ago it seems, so they've been on the scene for awhile.
All I'm saying is I could shove literally PAGES of research at you on BCAA's & muscle-specific benefits, so one would think EAA specific research would now be just as easily accessed.
I will say this tho: my favorite BCAA complex of all time does have an EAA complex to it - MNT's Nitro E8 (with the prop blend thing, can't see how it breaks down, BUT the BCAA's are the first 3 of the aminos listed, so we know they form the majority of the compound).
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Animal Nitro was def before.
 
bolt10 said:
Welll i am still young so i have plenty to learn but i'll give it a go with what i usually do on bulks(since i don't cut very often..)



About 2 hours pre i take some creatine+ba w/my p-slin then eat a meal.

45 minutes pre i may take a stim(if need be)

15-30 minutes pre i like some EAAs+carbs+citrulline malate+sometimes arginine(if not on stims i also like some tyrosine+alcar around this time)

During i like EAAs+electrolytes+optional carbs

Usually immediately after i have been taking carbs+protein(1.5 scoops Core MRP+~25grams WMS at the moment..)

Then a nice post workout meal as soon as i get home.



I have also had great results with EAAs+electrolytes during then eating a whole food meal as soon as possible afterwords(when i was at school this is what i did usually ate about 15 minutes after lifting)
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Good call on adding the electrolytes intra. Which carbs? Malto/dex combo?
 
DaveGabe24 said:
Well said. I've said it before, but I feel it's worth another mention. Search around the internet for some of Alan Aragon's posts/info on post-workout nutrition.

Basically the whole "insulin spike" myth is over, solid protein/carbs post-workout is where it's at (i prefer whole food as well).

Many studies have proven that pre/intra-workout actually has a greater effect on results than post-workout. Assuming your nutrition is solid throughout the day, the effects of immediate post-workout nutrition become very very minimal.
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To add to the discussion, let's remember that whey is insulinotropic...

I agree with ya. Post-workout is post-workout. Been proven in trenches for as long as anyone can remember. That said though, the cutting edge will be pre- and intra-workout nutrition. Gotta take a look at all three to optimize results.
 
I like shakes post workout and have found it to be a proven method in my arsenal over the years.

The thing I like about it is the ease of digestion especially after a hard training session. I don't like whole food right after or even oats (I've tried all these methods before) and I don't like anything heavy on the stomach. After you've just trained hard you have all this blood flow to your muscles (the infamous pump) you don't want to divert blood flow to your stomach for digestion.

Shakes are light and easy on the stomach, followed up by a whole food meal within 45 mins - 1 hour and you get the best of both worlds, it's really a no brainer for me.
 
naturalguy said:
I like shakes post workout and have found it to be a proven method in my arsenal over the years.

The thing I like about it is the ease of digestion especially after a hard training session. I don't like whole food right after or even oats (I've tried all these methods before) and I don't like anything heavy on the stomach. After you've just trained hard you have all this blood flow to your muscles (the infamous pump) you don't want to divert blood flow to your stomach for digestion.
Shakes are light and easy on the stomach, followed up by a whole food meal within 45 mins - 1 hour and you get the best of both worlds, it's really a no brainer for me.
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Yes yes, I am DEF big big proponent of this philosophy. Thing is, even a shake will divert blood flow to the gut.
 
snagency said:
Yes yes, I am DEF big big proponent of this philosophy. Thing is, even a shake will divert blood flow to the gut.
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Agreed but no where near what a whole food meal will, you can feel it. Honestly I don't even feel like eating food after a hard training session.
 
snagency said:
I'm not sure your stance is clear UR - can you clarify? lol.. :rolleyes:
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Hahaha, yeah...

It's based on the research and my own experience having used BCAAs for many years and then switching up to EAAs. Free forms have no bonds, so uptake is faster--the body doesn't have to break the bonds down. Free forms also have the ability to bypass the liver.
 
Universal Rep said:
To add to the discussion, let's remember that whey is insulinotropic...

I agree with ya. Post-workout is post-workout. Been proven in trenches for as long as anyone can remember. That said though, the cutting edge will be pre- and intra-workout nutrition. Gotta take a look at all three to optimize results.
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Most definitely. I may have come off as PWO means nothing, I just meant it shouldn't be held in a higher regard than the other meals (including pre/intra nutrition).

I agree with you everwhere, and so does AEN which explains IntrAbolic :p

naturalguy said:
I like shakes post workout and have found it to be a proven method in my arsenal over the years.

The thing I like about it is the ease of digestion especially after a hard training session. I don't like whole food right after or even oats (I've tried all these methods before) and I don't like anything heavy on the stomach. After you've just trained hard you have all this blood flow to your muscles (the infamous pump) you don't want to divert blood flow to your stomach for digestion.

Shakes are light and easy on the stomach, followed up by a whole food meal within 45 mins - 1 hour and you get the best of both worlds, it's really a no brainer for me.
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Yeah, I'm with you on that one big guy. I dunno how these other guys do it, but just thinking about a cup of oats would make me nauseous post workout. Shakes are definitely where it's at before that big meal pwo.
 
DaveGabe24 said:
Most definitely. I may have come off as PWO means nothing, I just meant it shouldn't be held in a higher regard than the other meals (including pre/intra nutrition).

I agree with you everwhere, and so does AEN which explains IntrAbolic :p



Yeah, I'm with you on that one big guy. I dunno how these other guys do it, but just thinking about a cup of oats would make me nauseous post workout. Shakes are definitely where it's at before that big meal pwo.
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Good to see ya over here DG. When did ya become a rep anyways? Congrats on that.
 
Anyone use pepto-pro(Hydrolyzed casein), pre/intra/post workout? I am thinking about making my post workout drink 75 WMS/EAA/10g pepto pro. Then 30 min later a isolate shake/more simple carbs.
 
imprezivr6 said:
Anyone use pepto-pro(Hydrolyzed casein), pre/intra/post workout? I am thinking about making my post workout drink 75 WMS/EAA/10g pepto pro. Then 30 min later a isolate shake/more simple carbs.
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In general, hydrolyzed proteins are fast-absorbing--even faster than free form aminos... Give it a shot brother.
 
Universal Rep said:
Good to see ya over here DG. When did ya become a rep anyways? Congrats on that.
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It's been about a year and a half. I've been on and off here on AM, I chime in when I see good posts though :p

Great to see some of the Universal guys over here, I gotta try to get to another ABC even in Jersey sometime. ;)
 
DaveGabe24 said:
It's been about a year and a half. I've been on and off here on AM, I chime in when I see good posts though :p

Great to see some of the Universal guys over here, I gotta try to get to another ABC even in Jersey sometime. ;)
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Damn, bro. It's been that long?

Did ya make it out to Skiba's recently? That Jersey ABC event was kickass from what I hear... I'm sure there's gonna be another one coming up soon. Jersey's got plenty of hardcore gyms around.
 
Universal Rep said:
In general, hydrolyzed proteins are fast-absorbing--even faster than free form aminos... Give it a shot brother.
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x2, I'm with UR on this one.

Universal Rep said:
Damn, bro. It's been that long?

Did ya make it out to Skiba's recently? That Jersey ABC event was kickass from what I hear... I'm sure there's gonna be another one coming up soon. Jersey's got plenty of hardcore gyms around.
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Yeah man, I joined April of 07 :p

I missed that event, been working graveyard shifts all summer. I feel like I'm cut off from the world with those damn hours. lol
 
DaveGabe24 said:
x2, I'm with UR on this one.



Yeah man, I joined April of 07 :p

I missed that event, been working graveyard shifts all summer. I feel like I'm cut off from the world with those damn hours. lol
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Damn, sorry to hear that DG... Big E says the next Jersey ABC event should be in Brigantine--G Diesel's old stompin' grounds--so you know it'll be good. It's gonna be in early September and around the AC Pro show. Check it out. Some of the Animal Crew may be competing at that show. Others may be attending, then the ABC, then a long walk on the boardwalk with cotton candy at sunset, hahaha....
 
Universal Rep said:
Damn, sorry to hear that DG... Big E says the next Jersey ABC event should be in Brigantine--G Diesel's old stompin' grounds--so you know it'll be good. It's gonna be in early September and around the AC Pro show. Check it out. Some of the Animal Crew may be competing at that show. Others may be attending, then the ABC, then a long walk on the boardwalk with cotton candy at sunset, hahaha....
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That sounds like one hell of a spectacle...8-10 250lb+ bb'ers walking on the boardwalk with cotton candy..LOL

I'll def take a look, if anything I'll head over to the forvm and check it out. I go to school in South Jersey, so I'll do my best to hit up the AC show an show some support to the crew.
 
snagency said:
Yes yes, I am DEF big big proponent of this philosophy. Thing is, even a shake will divert blood flow to the gut.
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been looking into some stuff by avant, much over looked company,imo.
 
DaveGabe24 said:
I meant people from the AC show :p I know the Jersey ABCs are no joke, we shut it down in Trenton when I went. Great time, and Eric, you better remember my custom Animal shirt I spray-painted :head:
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I do remember it, that was very creative.


Who's calling me old????????? :saw:
 
For me, i do this:

IMMEDIETLY PWO:
18G EAA's
60-75g WMS
5g creatine

1/2 hour later:
protein shake 40g
30g WMS
 
mdgrwl said:
For me, i do this:

IMMEDIETLY PWO:
18G EAA's
60-75g WMS
5g creatine

1/2 hour later:
protein shake 40g
30g WMS
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You may want to wait 60-90 mins after your first PWO shake, and then have a whole meal. Oats, rice, and some solid protein like chicken or something.

That's too many empty carbs imo.
 
DaveGabe24 said:
You may want to wait 60-90 mins after your first PWO shake, and then have a whole meal. Oats, rice, and some solid protein like chicken or something.

That's too many empty carbs imo.
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Agreed Dave. If using that format, I would recommend some real foods for that 2nd intake period.

Never been a fan of the WMS. I actually just started using it for the first time earlier this year. I feel it does have it's place, and it's an interesting concept, but overall I think it's grossly misused.
 
snagency said:
Agreed Dave. If using that format, I would recommend some real foods for that 2nd intake period.

Never been a fan of the WMS. I actually just started using it for the first time earlier this year. I feel it does have it's place, and it's an interesting concept, but overall I think it's grossly misused.
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Yep, while it does seem to digest much easier than the other carb sources..that seems to be its only possible benefit. So for those who need that, wonderful. In that situation, it's great. However, for those who can resort to other sources, it would be in their best interest to do so. Additionally WMS seems to spike insulin more.
 
snagency said:
Agreed Dave. If using that format, I would recommend some real foods for that 2nd intake period.

Never been a fan of the WMS. I actually just started using it for the first time earlier this year. I feel it does have it's place, and it's an interesting concept, but overall I think it's grossly misused.
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Agreed. I stagger the whole food meal myself. I wouldn't say WMS is "grossly misused" but rather "grossly misunderstood".
 
You guys must not love your oats enough ;) I'd probably do a shake if I didn't love my porridge so much. My favourite recipe:

1 cup oatbran (130g)
800 mL water
1 cup frozen berries
1 Scoop protein powder

Preparation: Boil the water, then pour over the oats in a large bowl. Microwave for ~2 minutes until the oats start puffing up b/c the water is boiling. Stir, and repeat until oats puff again. Stir in frozen berries, then add protein powder. Indulge :)

I posted a pic of what this looks like a while back but I can't find it. I just had 2 of these today (Pre and Post-WO lol) but I can take a pic of it tomorrow. 260g of Oatbran looks quite nice on Invalid Link Removed. 172g Carbs, 40g Fiber. 80% Iron, 160% Mg, 42% K, 50% Zn & Cu, 732% Mn... the list goes on lol. Talk about nutrients!
 
Steveoph said:
You guys must not love your oats enough ;) I'd probably do a shake if I didn't love my porridge so much. My favourite recipe:

1 cup oatbran (130g)
800 mL water
1 cup frozen berries
1 Scoop protein powder

Preparation: Boil the water, then pour over the oats in a large bowl. Microwave for ~2 minutes until the oats start puffing up b/c the water is boiling. Stir, and repeat until oats puff again. Stir in frozen berries, then add protein powder. Indulge :)

I posted a pic of what this looks like a while back but I can't find it. I just had 2 of these today (Pre and Post-WO lol) but I can take a pic of it tomorrow.
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Oats are a staple. Steel cut for me. But if I'm gonna run it, I'll do it as part of my whole food meal PWO--my supps come first.
 
Steveoph said:
You guys must not love your oats enough ;) I'd probably do a shake if I didn't love my porridge so much. My favourite recipe:

1 cup oatbran (130g)
800 mL water
1 cup frozen berries
1 Scoop protein powder

Preparation: Boil the water, then pour over the oats in a large bowl. Microwave for ~2 minutes until the oats start puffing up b/c the water is boiling. Stir, and repeat until oats puff again. Stir in frozen berries, then add protein powder. Indulge :)

I posted a pic of what this looks like a while back but I can't find it. I just had 2 of these today (Pre and Post-WO lol) but I can take a pic of it tomorrow.
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Sounds great, but after a heavy Squat/DL day I just can't imagine eating that lol
 
synthasize and super carb look like better options than wms,imo.
 
I love me some oats! :food:

Thing is, I'm not sure if this window is the best time to eat such a slow-digesting carb. Def better for that second meal if using that format, but even then..
 
snagency said:
I love me some oats! :food:

Thing is, I'm not sure if this window is the best time to eat such a slow-digesting carb. Def better for that second meal if using that format, but even then..
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I'm with you. I don't touch the oats during the anabolic window of opportunity. Use it other times of the day though. Love the texture of steel cut oats.
 
im running out of time but i wanted to post something so that i sub and i can check it out later. great thread.

what are CHO's


Snagency arent you someone else? I forget your name but didnt you have different username? i was following you log before????
 
pistonpump said:
Snagency arent you someone else? I forget your name but didnt you have different username? i was following you log before????
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Nope, always been snagency. I just dropped my name from my sig, kept only the USPlabs athlete part.
Also got an infraction for using fitfranco.com in my sig line, had to remove it, lol..
 
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